● Fitness
One-rep max
Enter a weight and reps from a recent set. We average two well-known formulas and give you training-percentage targets.
reps
120
Estimated 1RM (avg)
114.6kg
Brzycki: 112.5 kg
Epley: 116.7 kg
Training percentages
- 1reps @ 100%114.6 kg
- 2reps @ 95%108.9 kg
- 3reps @ 93%106.6 kg
- 5reps @ 87%99.7 kg
- 8reps @ 80%91.7 kg
- 10reps @ 75%85.9 kg
- 12reps @ 70%80.2 kg
- 15reps @ 65%74.5 kg
Two formulas, averaged
Brzycki: 1RM = weight × (36 ÷ (37 − reps))
Epley: 1RM = weight × (1 + reps ÷ 30)
Both are widely used and broadly agree below 10 reps. Above 10 reps, they diverge and become unreliable — your 1RM estimate from a 15-rep set is a guess, not a number. For lifts you actually want to test, do a real working triple or single.
Training percentages
The table shows weights you should be able to handle for various rep ranges, scaled from your estimated 1RM. Use these as starting points — tweak based on how the working sets feel. RPE 7–8 is a useful target for most accessory work (you have 2–3 reps in reserve).
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